Strong & Flexible | 2 Ways To Improve Both Simultaneously!

In this video, I share two powerful strategies to improve both strength and flexibility simultaneously.
The first strategy is the well-known end-range strength training, where you train close to your maximum active range. In this video, I highlight important points of the application of this concept that I think many people miss.
The second strategy involves developing strength at your passive range, which helps reduce the restrictions imposed by your nervous system. This is the one and only Contract Passive Range method that if you follow my channel you have seen me talking again and again. I hope you enjoy the examples of how to apply this method to shoulder flexion.
As always, thanks for watching!
Hit the link below for more videos like this:
bit.ly/3SIwH4o
Check out my flexibility training program below:
yiannischristoulas.teachable....
Music:
Ryan Little

[@michaelcushman]

I have been doing this for over 2 months now. love it! 1. First stretching exerice that i enjoy doing. 2. Simultaneous strength improvement improves sports performance. 3. I have very little cartilage in one hip, doing the isometric version improves flexibility and strength without pain and inflation. 4. No more cramps!!! As people age, muscle cramps become common, often nightly. This training has completely solved it, no more cramps! This needs to be studied! As far as I know, why we cramp is unknown, and there is no known method to reduce their occurrence. My transformation is likely replicatable. Millions of cramping seniors might now have a solution.

[@marinesse2987]

I am so thankful for your videos! The amount of knowledge and experience that you share with us - for free(!) - is incredible. I learned so much from you and I’m making progress with my goals. Yesterday I set a new record with my front splits (only 5 cm from the floor) and it is mainly because of your techniques. Thank you from the bottom of my heart! ❤

[@Shizo_san]

I love your vids, clear, helpful, impressive editing and are not stretched to be over 30 min

[@YiannisChristoulas]

Thanks man I appreciate it😁

[@vasilikipatitsa266]

Really love this! Great work!

[@YiannisChristoulas]

🙏❤️

[@crumdub12]

Great video Yiannis, Will test this out using clubs / mace in superslow training

[@YiannisChristoulas]

Thanks! Go for it!

[@TheMovementAthlete]

Your experience and wisdom in the fitness realm are valuable and insightful. How has fitness positively impacted other areas of your life?

[@arenuzzle6282]

This is gold

[@YiannisChristoulas]

Appreciate it!

[@Kostaaa8]

Great!!!

[@YiannisChristoulas]

🙏

[@nikaapo5571]

Hi Yiannis, how many sets per week should you do? Thanks

[@abdulbyrd7902]

I was wondering if you could explain how you would apply this method on ankle dorsiflexion. As well as if it’s possible to increase tibial rotation, for a better squat if you lack ankle dorsiflexion.

[@AlecKaranikolas]

Do you have a spreadsheet or video on all active and passive exercises to increase ROM in the main muscle groups

[@Neza1]

Hey Yiannis, thanks a lot for the info! I was wondering: I want to improve on the exact same shoulder range you explained in the video. How many times per week should I do both in case of active and passive? Is there a "too much" scenario that could lead to injury? Thanks ❤

[@Bazilisk_AU]

Fantastic Information as always. Immediately applicable since I just finished a training cycle I can start programming this into my next cycle and use it as soon as this week 😊

[@YiannisChristoulas]

Thanks! Go do it and come back to share your experience. I’d love to hear about it

[@abdulbyrd7902]

What exercises would you recommend for the antagonist of the side splits, the glutes?

[@abdulbyrd7902]

Where can I find the research papers on this? I couldn’t find any and would like to read up on it if possible.

[@braincellium]

yooo that's awesome content! it's nice to see greek people thrive

[@YiannisChristoulas]

Thanks brother I appreciate it 🙏

[@user-sw7pv7nm9y]

Hey can we get a video that focuses on back flexibility?

[@brettduce5243]

Thank you Yiannis. Just a quick question: you may have answered this but if say you only trained your active range strength, will that automatically increase your passive range? Or does it mean your active range gets closer to your passive range and therefore you must also work on the passive range at the same time?

[@YiannisChristoulas]

In my experience, active range training has some effects on passive range in beginner to intermediate levels. However as the flexibility level increases I see that less and less. For this reason a combination of the two practices is in my opinion the best practice

[@brettduce5243]

@@YiannisChristoulas thanks for that. Very helpful! 👍

[@SportifyTVofficial]

In order to apply this in ankle dorsiflexion rom end range training would be calf and soleus raises on slantboard for the agonist? Any recommendations for strengthening in passive range for ankle dorsiflexion?

[@YiannisChristoulas]

Yes that would be a nice choice for Active Dynamic work. For activation on the passive range you can be in the same setting but activate the targeted muscles isometrically by pushing against the ground while on your max range. You’ll need some time to get accustomed to this one. Try to focus more on pushing with your toes not with the entire foot

[@SportifyTVofficial]

@@YiannisChristoulas got it and the same for the antagonist (tibialis anterior) trying to lift the toes up?

[@YiannisChristoulas]

@@SportifyTVofficial tibialis will work as Antagonist for soleus. For gastrocnemius you’ll need to activate rectus femoris too

[@SportifyTVofficial]

@@YiannisChristoulas that's new, I never thought about rectus femoris because gastroc it's not a big component in leg flexion

[@azizmattoussi583]

Hi yiannis please i need your help ...i want to be flexible and able to do the side split but i can't 🥺 I can't even open my legs more then 90° degree ...i'm a karate athlete i lost my flexiblilty after two years without training and now i'm very blocked i need to return to the competition but first i have to be flexible please help me coach

[@avraampavlidis2862]

Another thirst trap as a thumbnail 😊😊